Is Belly Fat Stressing You?

April 6, 2015
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belly stress picture

It may be – It has been shown that increased stress can lead to higher body fat especially in your abdominal area and surprisingly higher body fat percentages can make you feel more stressed. This means by reducing either one of these areas you can improve the other!

Stress TipTake daily challenges with a positive attitude. The less pressure that you put on yourself, the better you will be able to deal with unplanned daily stressors. When possible, take 5-minute breaks from your day especially when it feels overwhelming. To find out more about stress and how it affects you: Stress and You

Exercise Tip – Try to fit in a daily moderate-intensity exercise lasting at least 30 minutes. Some examples of stress relieving exercises: Yoga, Pilates, Jogging, Walks, and any intensity weight training. Remember that exercise can be intermittent and 30 minutes does not need to be done all at once. Click here for excellent examples: For Women or For Men

Food Tip –Over eating is a common behavior used to cope with stress and it can lead to significant snacking. Well-balanced snacks (healthy protein, fat and carbohydrate) are a great way to maintain healthy blood sugar levels. Remember that portion size is just as important as meal composition. For some examples of healthy snack options visit: Snacking

For more information on recipes please visit the B.Komplete Facebook Page

Works Cited;

http://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it

http://www.ncbi.nlm.nih.gov/pubmed/16353426

http://www.ncbi.nlm.nih.gov/pubmed/11020091

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Matzo is great with…

April 2, 2015
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in Blog
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Social-Passover Post Picture

Passover doesn’t mean that we can’t still love and enjoy healthy food choices! Matzo is the perfect vehicle for dipping. Hummus is a great option, and what about making a healthful egg salad by swapping out the mayonnaise for Greek yogurt?  Looking for a healthier chicken salad recipe – try out this great one:
Makes 6 servings
3 organic chicken breasts
1 tablespoon bread crumbs
1.5 cups celery, chopped
¾ cups Ocean Spray Craisons
1 ½ tablespoons Smart Balance Mayonnaise

Instructions: Heat your oven to 350 F. Using a nonstick pan add the chicken breasts, and sprinkle the bread crumbs over. Bake for 30 minutes or until the chicken is fully cooked. While the chicken is cooking you can prep the celery and mix with craisons in a medium size bowl. After the chicken is fully cooked removed from oven, and allow to cool in refrigeration (30 minutes). When the chicken is cool, cut into bit size chunks and mix with the celery and craisons. Then add the mayonnaise and blend.
You can sprinkle some ground black pepper for a little extra kick! 

Product photo credits: canadainprairegarden.com, pixgood.com!, Smartbalance.com, pngimg.com

B. inspired, B. educated, B. Komplete!

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The Best Stress Management Ideas

April 1, 2015
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in Blog
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Stress. All of us experience some kind of stress throughout our daily lives and stress is unavoidable. Some stress can be good; provide motivation, encourage collaboration, or even push you to try new things. However, excessive stress that isn’t managed can be quite damaging to your health. Chronic, unmanaged stress is associated with weight gain, inflammation, decreased immunity, and even heart conditions over time. These health issues make stress reduction crucial for achieving ideal health.

 You can’t eliminate stress, but you can manage it! The following stress reduction practices are proven to work:

Exercise. Exercise is one of the most effective and beneficial stress reduction methods. How does exercise reduce stress? One of the ways exercise reduces stress is by reducing the levels of cortisol and adrenaline, two hormones that cause stress, while increasing levels of endorphins, which are mood elevators. This causes the aptly named “runner’s high” that you may have heard of before.  Another way that exercise can reduce stress is through the benefits that you gain. Exercise allows you to feel a sense of accomplishment as you hit your fitness goals and can also reduce stress by reducing your waist-line and improving self image. Tasks, such as heavy lifting, become easier as you become fit making those stressful tasks look a little more manageable. Exercises like yoga, tai chi, walking and running, as well as others are great stress relievers. Click here to learn about 8 great stress relieving exercises

Yoga in park

Breathing exercises. Rapid, shallow breathing is commonly associated with stress while relaxed, deep breathing is associated with relaxation. Breath yourself into a state of relaxation with these easy steps:

  1. Breath in slowly and deeply using your diaphragm fully.
  2. Hold your breath briefly
  3. Release your breath slowly, thinking “relax”
  4. Repeat these steps, 5 to 10 times

This is a great relaxation technique because it can be used at any time and any place, as needed. To learn more, Dr. Weil offers some wonderful breathing exercises

Meditation. With elevated stress also comes elevated blood pressure and heart rate. You can relieve your stress and its physiological effects using meditation techniques. Studies of Indian yoga masters have shown that meditation can decrease blood pressure, heart rate, breathing rate, and blood adrenaline levels.   Meditation is a useful and effective way to relieve your stress in the comfort of your own home.

Harvard physician, Dr. Herbert Benson gives this quick guide to mediation

  1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.
  2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.
  3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.
  4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It’s the act of repetition that counts, not the content of the phrase; even the word “one” will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

o-MINDFULNESS-MEDITATION-facebook

Acupuncture. Acupuncture may sound a little scary when you think of needles being placed in your face and back, however individuals and research have found it is truly a safe and an effective way to relieve stress and anxiety. According to Dr. Daniel Hsu, acupuncture works through placement of a needle about half a millimeter from a nerve. Depending on where the needle is placed, it can cause the release of pain killing chemicals from the nervous system, stimulate the body’s natural healing ability, or excite the part of the brain controlling emotion (leading to decreased anxiety and stress). Those who have received acupuncture, often see results after just one session with improved results upon continuous treatment. I can personally vouch for the benefits of Acupuncture, and look forward to my ongoing sessions with Aaron Cashman, L.OM

What to expect at your first appointment

B. educated, B. inspired, B.Komplete!

 

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